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Building a Faster Youth Football Athlete

Building a Faster Youth Football Athlete. Speed separates the pack. “I can’t believe God put us on this earth to be ordinary.” Lou Holtz. Youth Football Speed. 7 Pillars of Speed. Mental Preparation Nutrition Warm-Up Strength Training Speed Training Flexibility Conditioning.

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Building a Faster Youth Football Athlete

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  1. Building a Faster Youth Football Athlete

  2. Speed separates the pack “I can’t believe God put us on this earth to be ordinary.” Lou Holtz Youth Football Speed

  3. 7 Pillars of Speed • Mental Preparation • Nutrition • Warm-Up • Strength Training • Speed Training • Flexibility • Conditioning Youth Football Speed

  4. Warm-Up • Increase core temperature • Lubricate the joints • Have a plan • Slow to quick approach • Pre-Game & Halftime • Fun • Variety Youth Football Speed

  5. Warm- Up Example • General Warm-Up – Form Teaching • * Loose Forward Skip with Arm Swing 4x • * Loose Side Skip with Arm Swing 4x • * Long Reach Back Pedal with Arm Swing 2x • * Jumping Jacks 20x • Mobility Circuit • * Hip Bridge – Glute Activation • * Fire Hydrant 2x8 • * Hip Circles Forward 2x8 • * Hip Circles Backward 2x8 • * Side Leg Lift 2x6 • Static Stretches • * Neck Holds x 10 seconds • * Arm Across the chest holds x 10 seconds • * Shoulder Side Holds x 10 seconds • * Hip Flexor 4 way x 20 seconds • * Butterfly x 10 seconds* Calf Hold x 10 seconds • Slow Movements • * Forward Leg Swings x 10 yards • * Side Squat x 10 yards • * Spiderman Crawl x 10 yards • * Forward Groin Squats x 10 yards

  6. Warm-Up Continued • Quicker Movements • * Quick Ground Drive x 10 yards • * Fast Arm Action Shuffle x 10 yards • * Fast Back Pedal x 10 yards • * Carioca x 10 yards • * Wide Quick Steps in place for 15 seconds • Basic Plyometrics • * Landing Softly x 5 (height varies) • * Quick Side Hops x 10 seconds • * Quick Single Leg Hop x 10 seconds (each side) • * Upward Shift Jumps x 3 • Sprinting Finale • * Push-up Position Sprint x 10 yards • * Push-up down Position Sprint x 10 yards • * Seated Side Sprint x 10 yards • * Lying on your back sprint x 10 yards

  7. Proper Nutrition • Protein • Complex carbohydrates for energy • Good fats • Inform the parents • Hydration • Involve them in process • Pre-Game & Halftime snack • ½ water & ½ gatorade mix • Eat your veggies • Junk food minimum Youth Football Speed

  8. Fast Food v.s. Slow Food

  9. Who is going to win?

  10. Sample Meal Plan Scrambled Cage Free Eggs with Wheat Toast, Banana, water Apple with All Natural Peanut Butter, water Turkey Sandwich on Rye or Wheat Bread with Mustard, Orange, Water All Natural Peanut Butter with Fruit Spread with Water Baked Chicken, Broccoli, Brown Rice with Water Greek Yogurt w/ Fruit Water

  11. The Right Strength • Movement patterns • Multi joint movements • Bodyweight exercises • Minimize lactic acid • Proper rest periods • Progressive increases • Joint tune-up • Indicators • Injury-prevention is key • Fun!!!! • Variety Youth Football Speed

  12. Sample Strength Routine • Warm-Up • Jumping Jacks • Leg Swings • YTWL • Hip Circles • Side Leg Lift • Bird Dog

  13. Strength continued… • Wall Sprints • Pogo Jumps • 1A) Landing Jumps • 2A) Med Ball Slams • 3A) Bodyweight Squat x 6 • 3B) Push Ups x6 • 4A) Split Squat x 5 ea leg • 4B) Assisted Chin Ups x 5

  14. Speed Training • Proper recovery periods • Mind-muscle connection • Perfect speed mechanics • Games • Surface Training • Ground Up • Long term approach Youth Football Speed

  15. Sample Speed Program • Warm-Up • Deceleration Training • 1) Push Up Start x 2 10 Yards • 2) Push Up Down x 2 10 Yards • 3) Pro Agility Run x2 Right 10 Yards • 4) Pro Agility Run x 2 Left 10 Yards

  16. Conditioning • Fun!!! • Skill Drills • Progressive • Add ball • Position & Skill level specific • No gassers • Vary intensity Youth Football Speed

  17. Conditioning Examples • Medicine Ball Circuits 10 Seconds on with 50 Second Rest • Jump Rope Circuit with 10 Work:50 Sec. Rest • Lunge Circuit • Pillar Circuit • Sprint Circuit • Relay Circuit/ Tag

  18. Flexibility & Recovery • After Practice • Importance • Small Variation • Post-Workout nutrition • Manual Massage • Sleep Youth Football Speed

  19. Band Stretching • Lengthen muscles & tendons • Improves Neurotension or mind-muscle connection block not allowing the muscle to lengthen • Improves core stability and balance

  20. Active Isolated Stretching

  21. Mental Prep • Character, Character, Character • Focus • Vision • Goal Sheet • Verbal Affirmation “As a man thinketh in his heart, so is he.” Proverbs 23:7 Youth Football Speed

  22. Mental Assessment Test • www.exceleratesports.com • Measures 30 Traits 1. Commitment and determination to excel and succeed 2. Confidence…with strong belief in self and abilities 3. Emotional stability and balance 4. Work ethic 5. Focus

  23. Contact Information • http://www.lamourtrainingsystems.com • Buy the “Starter Guide to Youth Fitness” • www.fastyouthathlete.com

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